1.24.13 – WOD

Yes, that just happened. Kalena Arellano nailed her first muscle-up less than 24 hours after the contest started. Like I mention in the video, that is the shortest contest we have ever held. Congratulations to her for putting in the work, drilling the fundamentals of the transition and putting it all together to successfully land her first muscle-up. Kalena has been with CrownTown coming up on her one year anniversary. She’s come a long way after giving birth to her fourth child just over a year ago in such a short amount of time. By the way, she also PR’d her deadlift today by 55 pounds. She’s on a mission and we’re proud to help her any way we can to continue to advancing her fitness goals.

Furthermore, I think there are a handful of women still out there that can do what Kalena did. And, I want to embrace that by extending the contest to also the next woman to get her first muscle-up. So,…I know you were bittersweet momentarily, but now there is no reason to be. Get out there and make it happen! Next woman to get their first muscle-up gets a FREE pair of custom Reebok CrossFit shoes (Nanos or Olys). Let’s gogogogogogogogogogo! ~ WW


***ATTN ALL CROWNTOWN MEMBERS – We are adding another program. A Yoga class focusing solely on increasing your flexibility. Also, breathing exercises to strengthen your diaphragm. Both of these skill sets are great compliments to CrossFit training. They will help you recover from previous workouts and also allow you to achieve new range of motion during your WODs, which will increase strength and performance. We are very excited to be adding this program for all CrossFit members. This class will be instructed by Lauren Lujan every Thursday at 8am, and additionally, two Friday’s per month at 5pm beginning February 7th. The class will be 45-60 minutes in duration. Cost = $0 for all CrossFit members. You read that right. Another perk for CrownTown members I highly suggest you take advantage of.

***ATTN ALL WOMEN – CrownTown has a new program for you. We just added another program option. Evenings of Tuesday & Friday at 6pm. This new schedule starts on Tuesday, February 12th. Contact us for a spot in the class. Click on the link for more info. Women CrossFit

***ATTN ALL CROWNTOWN MEMBERS – We are adding another program. An Endurance class focusing solely on increasing your endurance. It is not CrossFit. Rather, an hour class focused on sharpening your running mechanics and increasing your running endurance. This group is being coached by Coach Sarah, and, programmed by Coach Sarah & WW. It will start on Tuesday, February 5th at 5pm. The group will meet weekly on Tuesdays from 5-6pm. Cost = $0 for all CrossFit members. That’s right an added perk that I suggest all of you take advantage of. Another day of coaching and training for FREE.

Upcoming Events

  • February 2nd: Legendary Competitor’s NLI Dynasty Series I in Orange County. Ryan O. is registered to compete in his first competition.
  • February 23rd: Legendary Competitor’s Diamond in the Tough masters competition. Paula H., Errol T., and, Kip F. Are registered for this competition.

Thursday & Friday


Partner style:

“Running Cindy”

One partner runs a 400 meter while the other accumulates an AMRAP for 20 minutes of:

– 5 Pull-ups
– 10 Push-ups
– 15 Squats

*partners switch after each 400m Run. They continue where the partner left off. Total rounds + reps is your score at the end.


WOD A: “J.T.”

21-15-9 reps of:
Handstand push-ups
Ring dips

*NOTE: this WOD has a 20 minute time cap


Tabata Burpees

*score is total amount of Burpees after 8 intervals of :20 of work followed by :10 of rest

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: Yoga style stretching for 10 minutes

*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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